It is necessary to master the极限 intensity of various exercises through tests (such as: the best results of 30 meters, 60 meters, 100 meters, 400 meters, 800 meters, 1500 meters, etc., the maximum weight of weighted squats, half squats, jump squats, clean & jerk, bench press, etc., the maximum number of push-ups, parallel bar dips, pull-ups, hanging leg raises, sit-ups, etc.), and use them as 100% intensity for each exercise, so that when performing an exercise with moderate intensity (such as at 60% intensity), the corresponding speed, weight, and repetitions can be calculated. Usually, after determining the intensity of each exercise, the corresponding load volume is then considered.